{"id":62933,"date":"2024-08-19T14:33:18","date_gmt":"2024-08-19T14:33:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62933"},"modified":"2024-12-27T20:14:30","modified_gmt":"2024-12-27T20:14:30","slug":"starting-calisthenics","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/","title":{"rendered":"Starting Calisthenics Guide for Complete Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#What_Is_the_Best_Way_to_Start_Calisthenics\" >What Is the Best Way to Start Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#How_to_Start_Calisthenics_As_a_Beginner\" >How to Start Calisthenics As a Beginner<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Can_I_Get_Fit_With_Just_Calisthenics\" >Can I Get Fit With Just Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Starting_Calisthenics_Guide_Can_You_Self-Learn_Calisthenics\" >Starting Calisthenics Guide: Can You Self-Learn Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#How_Long_Should_a_Beginner_Do_Calisthenics\" >How Long Should a Beginner Do Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#What_Is_the_Best_Age_to_Start_Calisthenics\" >What Is the Best Age to Start Calisthenics?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#How_Should_a_Beginner_Start_Calisthenics_TipsSteps\" >How Should a Beginner Start Calisthenics? (Tips\/Steps)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Step_1_%E2%80%93_Plan_a_Beginners_Calisthenics_Workout_Routine\" >Step 1 &#8211; Plan a Beginner\u2019s Calisthenics Workout Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Step_2_%E2%80%93_Optimal_Nutrition_for_Calisthenics_Beginners\" >Step 2 &#8211; Optimal Nutrition for Calisthenics Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Step_3_%E2%80%93_Choose_Beginner_Calisthenics_Exercises\" >Step 3 &#8211; Choose Beginner Calisthenics Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Step_4_%E2%80%93_Follow_a_Beginner_Calisthenics_Workout_%E2%80%93_No_Equipment\" >Step 4 &#8211; Follow a Beginner Calisthenics Workout &#8211; No Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Step_5_%E2%80%93_Calisthenics_Workout_Plan_Progression\" >Step 5 &#8211; Calisthenics Workout Plan Progression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Join_a_Beginner_Calisthenics_Program\" >Join a Beginner Calisthenics Program<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Is_25_Too_Old_to_Start_Calisthenics\" >Is 25 Too Old to Start Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#Is_Calisthenics_Hard_at_First\" >Is Calisthenics Hard at First?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Starting calisthenics as a beginner might seem daunting, especially if you find yourself comparing your current fitness and body shape to gymnasts. Wondering whether or not you can achieve a lean yet ripped body is understandable. With this in mind, how can you start calisthenics as a complete novice?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, this complete starting calisthenics guide will show you when to start, how often to work out, and some quick benefits. Discover how to start calisthenics easily as a beginner with our comprehensive guide with steps, tips, and a fast no-equipment workout.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Way_to_Start_Calisthenics\"><\/span><strong>What Is the Best Way to Start Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting calisthenics is easy with our starting calisthenics steps and tips:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan and dedicate yourself to a consistent workout routine (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/57\/18\/1211\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate a healthy and balanced diet into your workout program (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with beginner calisthenics to improve your form and technique (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10048551\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow expert recommendations for sets and reps for your best workout (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/resistance-training-by-the-numbers\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progress calisthenics workouts once you hit a plateau (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8834821\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/57\/18\/1211\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Join a program or social calisthenics group for support and motivation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7420735\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Still, let\u2019s dig deeper into the best way to start calisthenics to give you every tool necessary.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_Calisthenics_As_a_Beginner\"><\/span><strong>How to Start Calisthenics As a Beginner<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing how to start calisthenics at home may eventually lead to achieving the physique you\u2019ve dreamed of. Let\u2019s cover the basics before sharing the steps and tips to start calisthenics at home as a beginner.\u00a0<\/span><\/p>\n<p>Discover the science behind the <a href=\"https:\/\/betterme.world\/articles\/intro-to-calisthenics\/\">intro to calisthenics<\/a> weight loss in one of our earlier articles.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-62085\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_13.png\" alt=\"starting calisthenics\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_13.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_13-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_13.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_13.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_13-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Get_Fit_With_Just_Calisthenics\"><\/span><strong>Can I Get Fit With Just Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What is a fit calisthenics body? Ideally, you\u2019ll be healthier and reduce the risk of preventable diseases. The American Heart Association states that you could reduce your risk of heart disease by 14%\u00a0 from doing medium-intensity exercises for 2.5 hours weekly (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2011\/08\/110801161414.htm#:~:text=free%20email%20newsletter.-,Some%20exercise%20is%20better%20than%20none%3A%20More%20is,to%20reduce%20heart%20disease%20risk&amp;text=Summary%3A,heart%20disease%20by%2014%20percent.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, you could reduce the risk of hypertension, diabetes, and obesity with any amount of exercise if you were previously inactive (<\/span><a href=\"https:\/\/habs.uq.edu.au\/article\/2020\/09\/some-exercise-better-none\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). You could also improve flexibility, range of motion, neuromuscular function (balance and coordination), postural control, and strength (<\/span><a href=\"https:\/\/www.journalofsports.com\/pdf\/2020\/vol5issue1\/PartA\/4-2-118-976.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9653850\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can get fit with just calisthenics, while higher intensity, heart-pumping calisthenics could also help you lose weight (<\/span><a href=\"https:\/\/tmfv.com.ua\/journal\/article\/view\/1760\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Along the way, you\u2019ll also gain functional strength (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\">Start using our app<\/a> and you will see good results in a short time.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Starting_Calisthenics_Guide_Can_You_Self-Learn_Calisthenics\"><\/span><strong>Starting Calisthenics Guide: Can You Self-Learn Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics is an excellent choice for beginners looking to become physically active. This form of exercise includes fundamental bodyweight movements such as pushups, pullups, squats, lunges, and more, which have been practiced for many years.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proper form and technique are essential to avoid injury and compensatory movement patterns. While learning correct form for the basic movement patterns can certainly be done on your own using free resources such as videos and training apps, many find it very useful to seek the guidance of a trained professional that can provide individual feedback from an external point of view.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If seeking a certified trainer is not feasible for you, working out with a friend or a group can provide positive effects as well, and allows you to receive external feedback on your technique.\u00a0 A small study at the University of Texas found that social support helped individuals stick to their weight loss goals better (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7420735\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-62940\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenic-leg-workout-women.png\" alt=\"starting calisthenics\" width=\"3840\" height=\"2160\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenic-leg-workout-women.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenic-leg-workout-women-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenic-leg-workout-women.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenic-leg-workout-women.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenic-leg-workout-women-1636x920.png 1636w\" sizes=\"(max-width: 3840px) 100vw, 3840px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Beginner_Do_Calisthenics\"><\/span><strong>How Long Should a Beginner Do Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The amount of time you spend working out as a beginner will typically be less than that of someone with extensive experience. For untrained individuals, an ideal training stimulus will be achieved with relatively low volume. On that same note, overtraining will be reached earlier than for a trained individual. In addition, it may be more difficult to recognize the signs since a beginner does not have anything to compare it with.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For these reasons, it is advisable to begin slower than you think you need to when you are just getting into calisthenics. Focusing on 2-3 sets of 3-4 exercises is plenty if you are untrained. Stick to basic movement patterns and regress to simpler versions of those movement patterns if necessary. For instance, if you are unable to perform a standard pushup with proper form, don\u2019t be afraid to swap it out with a countertop pushup. This option will work the same muscles without requiring you to move your full bodyweight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using repetition ranges between 6 and 12 reps for each exercise with 30-120 seconds of rest between each exercise is often effective for beginners, and keeps the workout structure simple (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/resistance-training-by-the-numbers\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). With these tips in mind, a great beginner workout does not need to take more than 20-30 minutes.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-62937\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-womens-weight-loss.png\" alt=\"starting calisthenics\" width=\"3840\" height=\"2160\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-womens-weight-loss.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-womens-weight-loss-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-womens-weight-loss.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-womens-weight-loss.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-for-womens-weight-loss-1636x920.png 1636w\" sizes=\"(max-width: 3840px) 100vw, 3840px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Age_to_Start_Calisthenics\"><\/span><strong>What Is the Best Age to Start Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Starting calisthenics at 40 or joining a program at 22 isn\u2019t much different. Calisthenics is a strength training activity that uses your body as resistance. The Mayo Clinic suggests that children as young as 7-8 can start with a <a href=\"https:\/\/betterme.world\/articles\/basic-calisthenics-workout\/\">basic calisthenics workout<\/a> and strength training (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/tween-and-teen-health\/in-depth\/strength-training\/art-20047758\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, discuss any workout plan with a healthcare provider, whether for children or adults. Most people reach their maximum muscle mass around 30 years of age and start to lose muscle mass by as much as 3-5% per decade after 30 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/preserve-your-muscle-mass#:~:text=After%20age%2030%2C%20you%20begin,risk%20of%20falls%20and%20fractures.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However, researchers point out that this can be slowed or mitigated through consistent strength training and proper diet. This preservation of muscle mass is a vital component to long term function and independence.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No age can be considered the undisputed best age to start calisthenics. Children can safely do calisthenics under supervision and without weights (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/tween-and-teen-health\/in-depth\/strength-training\/art-20047758\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Adults can incorporate weight training and calisthenics. The sooner in your life you incorporate regular physical activity, the better!<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\">Install the app<\/a> and experience the versatility first-hand!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_a_Beginner_Start_Calisthenics_TipsSteps\"><\/span><strong>How Should a Beginner Start Calisthenics? (Tips\/Steps)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Discover the steps you need to start calisthenics as a beginner. Start slow and work your way toward progression, even using assisted exercises in the beginning, to ensure proper form and technique while you hone your calisthenics skills with time.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-62938\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/how-to-get-into-calisthenics.png\" alt=\"starting calisthenics\" width=\"3840\" height=\"2160\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/how-to-get-into-calisthenics.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/how-to-get-into-calisthenics-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/how-to-get-into-calisthenics.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/how-to-get-into-calisthenics.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/how-to-get-into-calisthenics-1636x920.png 1636w\" sizes=\"(max-width: 3840px) 100vw, 3840px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_%E2%80%93_Plan_a_Beginners_Calisthenics_Workout_Routine\"><\/span><strong>Step 1 &#8211; Plan a Beginner\u2019s Calisthenics Workout Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consistent dedication is your <a href=\"https:\/\/betterme.world\/articles\/best-calisthenics-workout\/\">best calisthenics workout<\/a> routine planning tool. In fact, long-term consistency is the most important factor for success in any form of exercise program or skill.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by creating a plan to workout 2-3 days per week, making sure there is at least one day of rest between workout days. As a beginner, it is typically effective to use 2-3 full body workouts vs using a body region split, though there is nothing wrong with using a split if you prefer it. Just make sure you are covering all major muscle groups in a fairly equal manner over the course of the week. Many calisthenics exercises involve many muscle groups working simultaneously, which makes full body workouts easy to plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a plank is often thought of as a core exercise, but it also requires significant muscle activation from the deltoids and hip flexors. There is no definitive evidence that shows split workouts are better than full-body workouts or vice versa (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-022-00481-7\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starting calisthenics 2-3 times weekly is ideal for muscle recovery every second day. A systematic review found that consistent muscle training twice weekly improved muscle strength and hypertrophy (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/57\/18\/1211\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Commit to the <a href=\"https:\/\/betterme.world\/articles\/calisthenics-routine-beginner\/\">calisthenics routine<\/a> for a dedicated workout plan and eat a balanced diet to support your calisthenics body-reshaping efforts as part of step two.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_%E2%80%93_Optimal_Nutrition_for_Calisthenics_Beginners\"><\/span><strong>Step 2 &#8211; Optimal Nutrition for Calisthenics Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper nutrition is crucial for achieving a lean and defined physique through calisthenics. Research from the University of New South Wales suggests that strength training can lead to similar fat loss to aerobic training (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2021\/09\/210922121905.htm\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). This, of course, assumes a proper diet is followed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming ample lean protein is essential to support muscle repair and hypertrophy during your training progression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). While the Recommended Dietary Allowance (RDA) of protein intake per day for sedentary individuals is 0.8 grams per kilogram of bodyweight, active individuals should consume more. Lightly active individuals engaging is low intensity exercise 1-3 days per week should aim for 1.0-1.2 grams of protein per kilogram of bodyweight per day, moderately active people who participate in moderate intensity exercise 3-5 days per week should aim for 1.2-1.6 grams per kilogram of bodyweight, and very active individuals who workout with high intensity 6-7 days of the week should try to consume 1.6-2.0 grams per kilogram of bodyweight <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/protein-intake#calculating-requirements\"><span style=\"font-weight: 400;\">(23)<\/span><\/a><span style=\"font-weight: 400;\">. The Mayo Clinic also advises incorporating fruits, vegetables, whole grains, healthy fats, fat-free dairy, and unprocessed foods into your diet (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-62943\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/11-5-1.png\" alt=\"\" width=\"3840\" height=\"2160\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/11-5-1.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/11-5-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/11-5-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/11-5-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/11-5-1-1636x920.png 1636w\" sizes=\"(max-width: 3840px) 100vw, 3840px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_%E2%80%93_Choose_Beginner_Calisthenics_Exercises\"><\/span><strong>Step 3 &#8211; Choose Beginner Calisthenics Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Developing a baseline level of fitness before progressing is key for avoiding injury and building upon your skills. To do this, you need to make sure you have the basic movement patterns mastered. The basic calisthenic movement patterns, and some of the basic associated exercises for each, are as follows:<\/span><\/p>\n<ul>\n<li><b>Squat &#8211;<\/b><span style=\"font-weight: 400;\"> bodyweight squat, box squat, sit to stand<\/span><\/li>\n<li aria-level=\"1\"><b>Hinge &#8211; <\/b><span style=\"font-weight: 400;\">Good mornings exercise<\/span><\/li>\n<li aria-level=\"1\"><b>Push (horizontal and vertical)<\/b><span style=\"font-weight: 400;\"> &#8211; pushups, pike pushups<\/span><\/li>\n<li aria-level=\"1\"><b>Pull (horizontal and vertical)<\/b><span style=\"font-weight: 400;\"> &#8211; pullups, chinups, inverted rows<\/span><\/li>\n<li aria-level=\"1\"><b>Axial Rotation<\/b><span style=\"font-weight: 400;\"> &#8211; Russian twists, bicycle crunches\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_%E2%80%93_Follow_a_Beginner_Calisthenics_Workout_%E2%80%93_No_Equipment\"><\/span><strong>Step 4 &#8211; Follow a Beginner Calisthenics Workout &#8211; No Equipment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now that you have a plan in place for your weekly workout structure, your diet is on point, and you have the basic movement patterns selected, it\u2019s time to begin putting your plan in motion! As discussed earlier, keep your workouts simple and relatively short to begin with. Choose 3-4 exercises and perform 2-3 sets of each with 60-90 seconds of rest between each set. If you need more rest than that between sets, take it! The main goal in these early stages is getting a baseline level of fitness and mastering the basic movement patterns.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-equipment-for-home\/\">Calisthenics Equipment for Home: Your Ultimate Guide to Building the Perfect Gym<\/a><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Here is an example of a total body beginner calisthenics workout:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight Squat<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">2 sets of 8 reps<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneeling Pushups<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">2 sets of 10 reps<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assisted Pullups<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">2 sets of 6 reps<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This may feel almost too simple when you\u2019re just getting started, but you will likely be met with noticeable delayed onset muscle soreness (DOMS) for the next 24-72 hours as your body adapts to the new stimulus.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This workout includes all compound movements that will target the lower body, pushing muscles, and pulling muscles, while incorporating core stability into the kneeling pushups as an added bonus. Remember to take adequate rest time between sets, and incorporate a 5-10 minute dynamic warmup prior to the workout, as well as 5-10 minutes of stretching or a light cooldown after.\u00a0<\/span><\/p>\n<p>If you&#8217;re curious about the <a href=\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\">4 best core exercises for beginners<\/a>, check out our earlier article.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-62939\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/5-3.png\" alt=\"starting calisthenics\" width=\"3840\" height=\"2160\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/5-3.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/5-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/5-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/5-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/5-3-1636x920.png 1636w\" sizes=\"(max-width: 3840px) 100vw, 3840px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_%E2%80%93_Calisthenics_Workout_Plan_Progression\"><\/span><strong>Step 5 &#8211; Calisthenics Workout Plan Progression<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you have a solid baseline level of fitness and you\u2019ve mastered the basics, you\u2019re ready to progress to bigger and better things. No matter how challenging an exercise is, remember that it is just a variation (and possibly a combination) of the basic movement patterns that you learned in the beginning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important not to do too much too soon. All progressions, whether they be for sets, repetitions, duration, difficulty of exercises, or training structure should be made slowly and methodically. It is far better to err on the side of progressing a little too slow than to add too much too quickly and risk injury or burnout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An example of a progression of pushup may look like this:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wall Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Countertop Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneeling Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standard Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decline Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Archer Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diamond Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plyometric Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single Arm Pushup\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Note that there can be multiple smaller progressions along the way as well. Never be afraid to regress your plan if necessary for any reason.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Join_a_Beginner_Calisthenics_Program\"><\/span><strong>Join a Beginner Calisthenics Program<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For some, joining a calisthenics program gives them the push they need to stay motivated and achieve the body of their dreams. Our app gives you personalized workout plans and accountability. Try our <\/span><a href=\"https:\/\/betterme.world\/articles\/28-day-calisthenics-workout-challenge\/\"><span style=\"font-weight: 400;\">28-day calisthenics workout challenge<\/span><\/a><span style=\"font-weight: 400;\"> to remain accountable and enjoy the benefits with other beginners (<\/span><a href=\"https:\/\/betterme.world\/articles\/28-day-calisthenics-workout-challenge\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Social support and accountability may help you stick to your fitness or weight loss goals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7420735\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Motivate yourself by joining a calisthenics program near you, where seasoned trainers can show you the ropes. Alternatively, download our app to get started with calisthenics.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/advanced-calisthenics\/\">Advanced Calisthenics: 7 Exercises for Greater Gains<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-62941 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/woman-4.png\" alt=\"BetterMe\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/woman-4.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/woman-4-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/woman-4.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/woman-4.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/woman-4-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_25_Too_Old_to_Start_Calisthenics\"><\/span><strong>Is 25 Too Old to Start Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not at all! At 25, you are in your physical prime and will likely adapt quite well to a calisthenic training program, given you follow the guidelines discussed above.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Hard_at_First\"><\/span><strong>Is Calisthenics Hard at First?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Unfortunately, motivation is the biggest culprit making calisthenics hard at first. Australian research shows that over 20% of obese individuals feel too ashamed and too overweight to start exercising (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10937415\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). It takes time to form new habits and build functional strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7429724\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Feeling too weak could also challenge you as a beginner with calisthenics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to keep things simple when you\u2019re just getting started and ease into your progressions slowly.<\/span><\/p>\n\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=starting_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting calisthenics as a beginner can feel daunting, but by following the steps outlined in this guide, you can create an effective workout routine. Remember to maintain a healthy diet, progress steadily, and keep it fun.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With dedication and consistency, you\u2019ll see improvements in your strength and fitness. Begin your calisthenics journey today and embrace the benefits of this versatile and accessible form of exercise.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Starting calisthenics as a beginner might seem daunting, especially if you find yourself comparing your current fitness and body shape to gymnasts. Wondering whether or not you can achieve a lean yet ripped body is understandable. With this in mind, how can you start calisthenics as a complete novice? Fortunately, this complete starting calisthenics guide [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":62934,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[178,221],"class_list":["post-62933","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Starting Calisthenics Guide for Complete Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 STARTING CALISTHENICS \u27a4 with our step-by-step guide ensures beginners can achieve their fitness goals with a calisthenics workout routine.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Starting Calisthenics Guide for Complete Beginners\" \/>\n<meta property=\"og:description\" content=\"\u2605 STARTING CALISTHENICS \u27a4 with our step-by-step guide ensures beginners can achieve their fitness goals with a calisthenics workout routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:14:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d\"},\"headline\":\"Starting Calisthenics Guide for Complete Beginners\",\"dateModified\":\"2024-12-27T20:14:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/\"},\"wordCount\":2214,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Starting calisthenics as a beginner might seem daunting, especially if you find yourself comparing your current fitness and body shape to gymnasts. Wondering whether or not you can achieve a lean yet ripped body is understandable. With this in mind, how can you start calisthenics as a complete novice?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, this complete starting calisthenics guide will show you when to start, how often to work out, and some quick benefits. 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Wondering whether or not you can achieve a lean yet ripped body is understandable. With this in mind, how can you start calisthenics as a complete novice?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, this complete starting calisthenics guide will show you when to start, how often to work out, and some quick benefits. Discover how to start calisthenics easily as a beginner with our comprehensive guide with steps, tips, and a fast no-equipment workout.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is the Best Way to Start Calisthenics?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Starting calisthenics is easy with our starting calisthenics steps and tips:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan and dedicate yourself to a consistent workout routine (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/57\/18\/1211\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate a healthy and balanced diet into your workout program (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with beginner calisthenics to improve your form and technique (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10048551\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/","url":"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/","name":"Starting Calisthenics Guide for Complete Beginners - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png","dateModified":"2024-12-27T20:14:30+00:00","description":"\u2605 STARTING CALISTHENICS \u27a4 with our step-by-step guide ensures beginners can achieve their fitness goals with a calisthenics workout routine.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png","width":2560,"height":1440,"caption":"starting calisthenics"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/starting-calisthenics\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Calisthenics for women","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/"},{"@type":"ListItem","position":6,"name":"Starting Calisthenics Guide for Complete Beginners"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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